Squat & upper pull strength + couplet
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
2 back squats
4-6/side DB chainsaw row
+
1-2-3-4-5-6-7-8-9-10 for time w/12:00 cap:
Pull-ups
Dual DB squats
OR
1-2-3-4-5-6-7 for time w/12:00 cap:
Ring muscle-ups
Dual DB squat cleans, 50/35/hand
+
5:00-10:00 coach-led mobility